MONDAY Sep 5 Written By David Koni MONDAYMOBILITY/SPECIFIC PREPM. Banded Hip FLexorSP. Dynamic Lower Body STRENGTH PERFORMANCE Tempo Overhead Squats 3 Sets of 3 Tempo: 3 Seconds Down, 2 Seconds PausePausing Overhead Squat3 Sets of 2Pause: 2 Seconds in BottomCONDITIONING FITNESS AMRAP 12:50 Single-Under’s9 Banded Assisted Pullups 50 Single-Under’s9 Hang Power Snatches PERFORMANCE AMRAP 12:25 Double-Under’s9 Pull-ups 25 Double-Under’s9 Hang Squat Snatches 42.5/30 BODY ARMOUR 2-3 sets 8 Barbell Pendlay Rows 8 Strict HSPU or HR Pushups 8 KB Turkish sit-ups (4 per arm) David Koni
MONDAY Sep 5 Written By David Koni MONDAYMOBILITY/SPECIFIC PREPM. Banded Hip FLexorSP. Dynamic Lower Body STRENGTH PERFORMANCE Tempo Overhead Squats 3 Sets of 3 Tempo: 3 Seconds Down, 2 Seconds PausePausing Overhead Squat3 Sets of 2Pause: 2 Seconds in BottomCONDITIONING FITNESS AMRAP 12:50 Single-Under’s9 Banded Assisted Pullups 50 Single-Under’s9 Hang Power Snatches PERFORMANCE AMRAP 12:25 Double-Under’s9 Pull-ups 25 Double-Under’s9 Hang Squat Snatches 42.5/30 BODY ARMOUR 2-3 sets 8 Barbell Pendlay Rows 8 Strict HSPU or HR Pushups 8 KB Turkish sit-ups (4 per arm) David Koni
